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👨‍🍳 Ever heard someone say “you are what you eat”? Yeah well, it’s actually very true…

So you’re a first responder - always on the move, tackling emergencies, and living off fast food and caffeine. Sounds familiar, right? But what if the secret to staying sharp and resilient isn't just about mental toughness or physical endurance? What if it's about what you put on your plate?​

Enter the fascinating world of nutritional psychology, a field that explores how what we eat affects our brain and mood. Recent studies have shown that diets rich in antioxidants, anti-inflammatory components, and omega-3 fatty acids (like the Mediterranean diet) can lower the risk of depression. This is particularly crucial for emergency responders who face high-stress situations regularly.​

But it's not just about the food itself. Our gut plays a starring role. The bacteria in our digestive system produce molecules that directly influence our mood. When we feed these bacteria well, they help produce the right molecules; when we don't, it can lead to increased anxiety and depression. So, the next time you're reaching for that sugary snack or greasy burger, remember: your gut bacteria are watching, and they might not be thrilled.​

The good news? You have control. By making mindful food choices, you can support your mental health and enhance your performance on the job. So, let's swap that donut for a handful of nuts, that soda for a glass of water, and fuel your body and mind for the challenges ahead.​ In the high-stakes world of emergency response, every edge counts. Nutritional psychology offers a powerful, yet often overlooked, tool to help you stay at your best. So, the next time you're gearing up for a shift, consider what's in your lunchbox, it might just be the key to a sharper, more resilient you.

Read the full article here by Joseph Leone from JEMS.

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• 🏰 Disneyland honored first responders with heroes parade for L.A. wildfire efforts - FireRescue1

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• 💥 Dash cam video shows NC firefighter hit by car - WRAL

• 🚨 Investigation finds former FL fire chief rigged test to get son hired - FireRescue1

• 🚛 Firefighters rescue man dangling off Louisville bridge in semi - FireRescue1

You’re doing breakfast wrong

Let’s face it—most breakfast options just don’t cut it.

Toast? Too light. Cereal? Mostly sugar. Skipping it altogether? Not ideal.

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Oh, and did we mention? It’s delicious.

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Find your fuel

Fuel

🔥 These Chicken Lettuce Wraps with Peanut Sauce are protein-loaded flavor bombs wrapped in crisp, refreshing butter lettuce. Juicy ground chicken gets stir-fried with garlic, ginger, mushrooms, and carrots, then finished with a homemade spicy-sweet peanut sauce that hits all the right notes. Topped with crunchy peanuts and fresh green onion, each serving (3 wraps) packs 53g of protein - all for under 500 calories. Healthy never tasted this bold!

Follow along with me in this video and I’ll show you how easy this is!

Why You Should Make These Tonight:

• 🕒 Fast & Easy: Minimal prep, one pan, and dinner's done in under 30 minutes.

• 🥬 Healthy But Fun: Low-carb lettuce wraps that don’t skimp on flavor or satisfaction.

• 💪 Protein-Packed: Keeps you full, fuels recovery, and satisfies without the post-dinner slump.

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Lead

👂️ ​​What’d you say?

In the high-stakes world of firefighting, effective communication can be the difference between chaos and control. Drawing insights from the Harvard Business Review article "Are You Really a Good Listener?" by Jeffrey Yip and Colin M. Fisher, let's explore how mastering the art of listening can enhance performance and safety in the fire service.

5️⃣ Listening Pitfalls and How to Avoid Them

1. Haste
   In the urgency of emergency responses, it's tempting to rush conversations. However, taking a moment to fully engage with team members ensures clarity and prevents misunderstandings.

2. Defensiveness
   When receiving feedback or suggestions (especially under stress) it's natural to become defensive. Instead, pause, reflect, and seek clarification to foster a collaborative environment.

3. Invisibility
   Non-verbal cues matter. Nodding, maintaining eye contact, and summarizing points show active engagement, reinforcing trust among team members.

4. Exhaustion
   Long shifts and high-pressure situations can lead to fatigue, impacting listening abilities. Recognize signs of burnout and ensure adequate rest to maintain effective communication.

5. Inaction
   Listening without follow-through can erode trust. After discussions, outline clear action steps and timelines to demonstrate commitment and accountability.

Read the full article here by Jeffrey Yip and Colin M. Fisher from HBR.org.

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